Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	131% 171g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	121% 88g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.6% 2.6g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	270% 3.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	270% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	333% 4.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	763% 3050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.13mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	96% 1437mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Tomatoes in Juice with Salt have 126 times more Vitamin C, 1.4 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 1.4 times more Vitamin A, 2.8 times more Vitamin B1, 33.6 times more Vitamin B2, 30.5 times more Vitamin B3, 3.2 times more Vitamin B5, 19.6 times more Vitamin B6 and 192.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Tomatoes in Juice with Salt have 3 times more Calcium and 37.9 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.9 times more Copper, 34.7 times more Iron, 5.5 times more Magnesium, 9.9 times more Phosphorus, 9.3 times more Selenium, 6.3 times more Sodium and 136.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals ready-to-eat, QUAKER, Christmas Crunch contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 24.8 times more Energy, 19.3 times more Fat, 90.6 times more Saturated Fat, 7.4 times more Omega 6, 24.8 times more Carbohydrate, 17.4 times more Sugars, 1.4 times more Fiber and 5.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in seven ounces.